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  1. 3/18/19 Workout

    by , March 18th, 2019 at 09:10 AM (Swimming Through Jello)
    Monday, 3/18/2019 Pool Workout

    Didn't do much this weekend. A little hike and some yardwork. Woke up this morning pretty stiff, probably still getting used to CFing after a couple weeks off and also went to Topgolf Friday afternoon and I haven't golfed in awhile.

    2x{300 fr 4:30, 200 p br 3/4/5/3 3:15, 100 k 2:10}

    8x75 1:30 1-arm arm in front/1-arm arm at side/sw x 25
    8x125 2:10 100 fr build/25 1-arm FAST

    6x25 dr/sw ez 1:00

    4xIMO {100 p br4 1:45
    25 sprint :30
    50 r/l :55
    25 sprint :30}

    200 warmdown

    4100y

    So, that workout doesn't look too bad, but 1-arm takes some effort to do correctly. I build up pretty well and really hit the legs on the sprint 25s. Also, I decided to start making sure I'm taking 3 dolphin kicks off every freestyle wall. I've been lazy during my Masters time (and really if I'm being honest, in college too) and only taking one big kick off the walls. I'm thinking this should help make it easier when I want to take 5 off every turn in the 100 or 3-4 in the 200.
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  2. 3/15/19 Workout

    by , March 15th, 2019 at 07:59 AM (Swimming Through Jello)
    Friday, 3/15/19 CrossFit Workout

    Warmup - jump rope drills, plyos, stretching, barbell warmup

    Strength - Pause Front Squat - 45/5, 135/5, 165/5, 185/5, 205/5, 205/3,3,3
    //Easing back into squats somewhat.

    Conditioning - AMRAP 12
    30 double unders
    15 wall balls 20#
    10 toes to bar
    6 round + 2 wall balls (or 7 rounds? I think I lost count.)
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  3. 3/14/19 Workout

    by , March 14th, 2019 at 08:31 AM (Swimming Through Jello)
    Thursday, 3/14/2019 Pool Workout

    3x{100 fr 1:25/100 IM 1:35/100 bk 1:45/100 k 1:55}

    4x{250 SKiDKiS 4:30
    100 IM 1:45
    100 RIM 1:45
    3x50 fr pull d1-3 to 90% :50
    1x50 FAST 1:30}
    250 and 50 IMO

    6x50 dr/sw :55 warmdown

    4100y
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  4. Breakin' Taper

    by , March 13th, 2019 at 08:56 AM (Swimming Through Jello)
    Tuesday, 3/12/2019 CrossFit Workout

    Warmup - 400m run, 10 squats, 10 side lunges, 300m run, 5 walkouts, 5 RBMs, 200m run, 10 legs swings each way; PVC warmup

    Strength - Hang Snatch - 95/2, 115/2, 135/2, 155/2, 175/2, 185/2, 195/1+f, 2

    Conditioning -
    30/20/10 cal row
    90/60/30m 1-arm farmer's carry ea arm, 70#
    15/10/5 hand release pushups
    15/10/5 C2B pullups
    9:56

    Wednesday, 3/13/2019 Pool Workout

    15x100
    3 sw 1:25
    3 25k/75sw 1:30
    3 50k/50sw 1:35
    3 75k/25sw 1:40
    3 k 1:45

    100 IM dr fl 1:30
    25 fl fast :30
    100 IM dr bk 1:30
    25 bk fast :30
    100 IM dr br 1:30
    25 br fast :30
    100 IM dr fr 1:30
    25 fr fast :30

    Stations:
    1 - 4x100 pull 1:30 D1-3 hold 4
    2 - 3x broken 50 2:00 - 12.5 dive fast/25 turn fast/12.5 finish fast
    3 - 8x25 :45 med ball 1-arm free + vertical kick during rest
    4 - 4x75 1:30 heavy board - 1-3rd 25 fast, 2-2nd 25 fast, 3-1st 25 fast, 4-fast
    5 - 3x25 bucket pull sprints + 25 ez
    6 - 8x25 :30 w/fins - 1-15m UDK, 2-20m UDK, 3-all UDK, 4-easy

    2x{150 pull + 100 'chute, rest interval is time to change equipment}

    100 warmdown

    4000y

    Definitely broke the taper the past two days! My body is really feeling it. One of the assistant coaches (also the head coach at SLU) was talking about how they hope I swim Sectionals for at least one more year - no pressure!
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  5. Sectionals Recap

    by , March 11th, 2019 at 08:55 AM (Swimming Through Jello)
    Wooo! Long weekend. Had a blast and a good meet at Region VIII Sectional Championships at Mizzou. My first time swimming at Mizzou in 9 years, love that pool. Now an even bigger percentage of my best times were done in it. Official results aren't up yet, I update with places and exact time corrections when they are.

    Thursday - Relay Day

    Already recapped this earlier but what the heck. Warmups were super crowded so the whole team got in the same lane and we pretty much ended up doing a bunch of 50s and 25s.

    200 Free Relay - B relay anchor - 20.75 split, 17th place (top B relay). A tenth faster than Masters Nats last year, little windmill-y last 12.5 or so.

    200 Medley Relay - A relay breaststroke - 25.92 split. Two tenths faster than Masters Nats! Was a good swim, though I was pretty close to over dolphin kicking on my pullout off the start! 7th place.

    Friday - Tough Double Day

    100 Breast - 57.88 prelims, 14th place; 57.73 finals, 10th place - Another couple tenth drop! And scored some individual points for the team.

    100 Fly - 51.95 prelims, 36th place - This was about 20 minutes after the 100 breast prelim, was surprised I did so well with not feeling fully recovered from that. A hundredth off of the Ozark Masters record though, gaaah! Half a second drop from Ozark Senior Champs though.

    Saturday - Late Night Day

    50 Free - 21.25 prelims, t-22nd place; 21.38 finals, 22rd place - Prelims swim was really good, dropped half a second from Ozark Seniors. Finals swim I had a subpar turn, just didn't get into the second 25 all that well. Still happy with it.

    100 Back - 52.33 prelims, t-26th place - Strong swim. I'm definitely not a backstroker anymore (my all time PR is 50.69) but I'm more than happy with that time for Masters. Scratched out of D finals to save for relay at night.

    400 Medley Relay - A relay breaststroke, 58.0 split, 12th place - This was a little after 9pm, was hard to get up and go, though I gave it a good effort as I was out 26.9, faster than my individual event. Just lost my pull coming home! I think we were 10th place.

    Sunday - Prelims Day

    100 Free - 47.65, 37th place - Almost two seconds faster than Ozark Seniors and over a second faster than my PR. Solid swim, though I think I have more in me if I figure out how to swim it right.

    50 Breast - 26.77, 8th place prelims - Lost track of time and forgot to warm up but went surprisingly well anyway! Was hard to scratch out of a championship finals but I wanted to get home by this point. Half a second faster than going out the 100 (which was my previous best time). I never, ever, ever thought I'd say I was a 26/57 breaststroker. Like, where did that come from?

    400 Free Relay - B relay anchor, 47.3 split, 14th place (top B relay besides the team that swam their best relay as their B) - Was running on fumes by this point, just wanted faster than my flat start, which I got. This was a fun relay! 3 of us went fast than our individual flat starts, including the leadoff!

    Finished with 5 all-time PRs, 2 relay split all-time PRs, 1 Masters PR, 1 Masters relay split PR, and 5 Ozark Masters records.

    So our girls' team won the meet, and the combined team won the meet (I think men got 6th?). Was really happy to contribute to that! Got to see some coaches and families from various parts of my swimming career that I hadn't seen in a long time. All in all, I'm really glad I went. If Masters Nats next year looks like it'll be expensive/inconvenient to get to, I'll definitely look at doing this meet again (assuming it's in short course!). Weighed in at 183 pounds this morning, gotta eat some food this week!

    Updated March 11th, 2019 at 09:50 AM by JPEnge

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  6. 3/7/19 Meet Day 1

    by , March 8th, 2019 at 08:25 AM (Swimming Through Jello)
    Thursday, 3/7/2019

    AM Loosen Up
    3x(100 fr 1:35/100 IM 1:45/100 back 1:55/100 k 2:05)
    8x25 :30 O/C IMO
    2x25 starts + 25 ez
    100 warmdown

    PM Sectionals Relay Day!
    Not sure what general warmup was - pool was a cluster you-know-what so just swam.

    Specific warmup before each relay - 250 of 100 ez + 150 sprint drills

    200 Free Relay - Anchored B relay in 20.75 split - tenth of a second drop from Masters Nats last year!

    200 Medley Relay - Breast in A relay, 25.92 split - two tenths PR!

    200 warmdown after each.
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  7. 3/6/19 Workout

    by , March 6th, 2019 at 08:28 AM (Swimming Through Jello)
    Wednesday, 2/6/2019 Pool Workout
    Last day of taper practice! Tomorrow loosen up and some shooters in the morning, drive to Mizzou in the afternoon, 200 free and 200 medley relays that evening.

    4x(100 fr 1:30 + 50 k 1:00)
    4x(50 fr :50 + 25 dr :30)

    8x50 :55 k/dr dr/b IMO
    8x25 :30 VS 4-fl 4-bk

    2x100 k/fr x 25 1:30
    2x100 k/fr x 25 w/fins 1:20

    4x{3x50 1:00 D1-3 to 100 pace
    100 EZ}
    RIMO by round

    3 starts + 25 ez

    100 warmdown

    3150y

    Spinning my wheels a lot on the fast stuff. Just relax!
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  8. 3/4/19 Workout

    by , March 4th, 2019 at 09:28 AM (Swimming Through Jello)
    Monday, 3/4/2019 Pool Workout
    Taper continues!

    200 fr/200 p/200 st/200 k/200 f

    8x50 k/dr dr/b :55 IMO
    8x25 V.S. :30 4-fr, 4-br

    2x100 fr 1:30
    2x100 p 1:30
    2x100 p/pads 1:30

    6x{2x25 :30 100 pace
    50 EZ}
    1-4 IMO
    5 fr w/fins
    6 fr w/fins & pads

    3 starts + 25 ez

    200 warmdown

    3150y
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  9. 3/2/19 Workout

    by , March 2nd, 2019 at 10:59 AM (Swimming Through Jello)
    Saturday, 3/2/2019 Pool Workout

    Taper continues. Starting to feel some extra stroke tempo, legs not quite there yet. All in all, exactly how I expect to feel at this point.

    4x125 bk/fr 1:45 tight turns
    8x75 k/dr/s bk 1:10/1:05/1:00/:55 x2
    12x25 bk 4-vs :30, 4-d1-4 :34, 4-fast :40

    12x25 :45 w/fins 8 fast UDK + fly k
    10x25 :40 8 fast UDK + swim
    8x25 :45 w/fins & snorkel 12 fast UDK + k
    6x25 :30 15m fast + swim
    4x25 :30 w/fins 15m fast + swim
    2x25 UDK 2 breaths at wall and go

    3x{3x50 d1-3 to 100 pace 1:00
    200 build to last 75 fast 3:00
    150 EZ 3:00}
    rd1,2 - fr, rd3 - bk

    Kids did 5 rounds, I did the 3x50 in round 4 breast and called it a day - enough yardage at this point.

    Relay starts
    100 warmdown

    4200y

    Updated March 2nd, 2019 at 03:07 PM by JPEnge

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  10. 2/28/19 Workout

    by , February 28th, 2019 at 08:48 AM (Swimming Through Jello)
    Thursday, 2/28/2019 Pool Workout

    3x{100 fr 1:25
    100 IM 1:35
    100 bk/dr 1:45
    100 k 1:55}

    3x100 cruise 1:20
    :60 rest
    200 pull fast (1:59)

    5x100 cruise 1:25
    :55 rest
    100 breast fast off blocks (1:02)

    7x100 cruise (mix of sw & fin kick) 1:30
    :90 rest
    50 free fast off blocks (22.0)

    6x50 dr/sw 1:00 ez
    8x25 w/fins shooter/ez :30
    100 warmdown

    3650y

    Pretty good times today. Timing was a little off on breast, glided into the walls. 50 free I tried my first no-breath... actually worked pretty well! I'll take three tenths off my best a week out from meet at 6am in a speedo off crappy blocks and after a couple other fast efforts!
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  11. 2/27/19 Workout

    by , February 27th, 2019 at 08:40 AM (Swimming Through Jello)
    Wednesday, 2/27/2019 Pool Workout

    Triceps/shoulders sore today for some reason. Not sure why. Started feeling a little giddyup though after a few days off of weights, that's a good sign! Apparently my bucket pull sprints at the end looked strong.

    4x{100 fr 1:30 + 25 k IMO :30}
    4x{75 fr 1:30 + 25 dr IMO :30}
    4x{50 fr 1:30 + 25 sw IMO :30}

    4x75 k 1:15
    3x100 25 flut k/25 sw 1:30
    4x75 k/fins 1:00
    3x100 25 flut k/25 sw w/fins 1:15

    8x75 1:10 3 ez/1 fast 500ish pace (:42,:41, a little fast)
    8x50 :50 2 ez/2 fast 200ish pace (:28s back, :32s breast)
    8x25 :30 1 ez/3 fast 100ish pace (:12s free, :13/:12s fly)

    100 ez
    4x(25 bucket pull IMO + 25 ez)
    100 warmdown

    4000y

    Updated February 27th, 2019 at 09:16 AM by JPEnge

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  12. 2/25/19 Workout

    by , February 25th, 2019 at 09:04 AM (Swimming Through Jello)
    Stretched and rolled out some Sunday. No lifting because taper time!

    Monday, 2/25/2019 Pool Workout

    500 sw 7:00
    3x200 IM 1-k 4:00, 2-dr 3:00, 3-sw 2:45

    3x{4x50 kdr 1:00
    8x25 3-fist dr, 1-fast :30
    4x50 1:00 1-last 12.5 fast, 2-last 25 fast, 3-last 37.5 fast, 4-fast}
    rd1-fr, rd2-br, rd3-fl

    6x100 p/pads ez 1:30/build 1:40/fast 1:50 x2

    200 warmdown

    3700y

    OK first day of taper. Didn't feel outstanding, but got going fairly well.
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  13. 2/23/19 Workout

    by , February 23rd, 2019 at 12:45 PM (Swimming Through Jello)
    Saturday, 2/23/2019 Pool Workout
    Last tough one before taper!

    400 sw 6:00
    4x100 1:30 25 kdr/75 build
    4x50 1:00 D1-4
    4x25 :30 VS

    3x(6x50 k - 3@:45, 2@:40, 1@35)
    1,2 w/fins, 3 no fins

    6x(100 1:15 - 75 1:10 - 50 1:05
    Last 50 of each fast
    75 1:10 - 50 :50 - 25 :30
    Last 25 of each fast
    25 EZ)
    Rd 1-3 bk fins+pads, fins, no equip
    Rd 4-6 fr fins+pads, fins, no equip -:05 to interval

    150 warmdown

    4550y

    There was a 2400 aerobic set in between kick and speed sets, skipped that one because I didn't need a 7000y practice!

    Updated February 25th, 2019 at 09:05 AM by JPEnge

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  14. 2/22/19 Workout

    by , February 22nd, 2019 at 06:43 PM (Swimming Through Jello)
    Friday 2/22/19 Garage Squats

    Long week - hard work at the pool and gym and busy week at work. Just squats today. Last lift 'til after Sectionals!

    Back Squat - 135/3, 185/3, 225/3, 265/3, 300/3, 285/5, 270/7, 255/10

    Went up 5 more pounds to get to an even 300. Was a challenge after accelerating the progression the past two weeks, but happy to be back to 300 triple - I looked back at my log and this time last year I had struggled a 275/3 and bombed an attempt at 285/3.

    Updated February 23rd, 2019 at 12:37 PM by JPEnge

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  15. 2/21/19 Workout

    by , February 21st, 2019 at 08:49 AM (Swimming Through Jello)
    Thursday, 2/21/2019 Pool Workout

    Took awhile to get loose this morning, legs have taken a real beating this week! So I was OK with the long intervals on the IMs in the main set.

    3x{100 fr 1:25/100 IM 1:35/100 bk 1:45/100 k 1:55}

    4x{75 25 fr/25 fl/25 fr 1:20
    100 25 fr/50 br/25 fr 1:40
    125 25 fr/75 bk/25 fr 2:00
    1xIM (1-400 IM SKIDS 8:00, 2-300 IM R/L/S 6:00, 3-200 IM 4:00, 4-100 IM FAST)}
    Rd 2 did 75 bk fast, Rd 3 50 br fast, Rd 4 25 fly fast. 57 high IM.

    6x50 dr/sw ez 1:00

    2x{4x25 :30 "afterburner"
    100 ez 2:00}

    "Afterburner" - w/fins, odds UDK to halfway, fast UW flutter to wall; evens UDK on back halfway fast flutter on surface to wall

    4100y

    Updated February 25th, 2019 at 09:11 AM by JPEnge

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  16. 2/20/19 Workout

    by , February 20th, 2019 at 08:49 AM (Swimming Through Jello)
    Wednesday, 2/20/2019 Pool Workout
    Water still uncomfortably warm.

    8x100 1:30 75 sw/25 dr (RIMO)
    16x50 :50 o-k/dr, e-b (fr/IMO)

    3x{200 3:00 off blocks 1st/4th 50 FAST
    3x50 IM switch 1:00 work turns
    100 1:30 off blocks 1st/4th 25 FAST
    3x50 fr 1:00 ascend 90%-80%}
    1/3 - fast free, 2 - fast breast

    16x25 VS w/fins :30
    fl/bk/fr/UDK

    100 ez

    Bungees!
    2x max resist distance + sprint assist back to wall
    2x max resist UDK w/fins (bungee wrapped around blocks for extra resistance)

    100 warmdown

    4000y + bungees

    2 days 'til taper!


    *EDIT* Forgot my CF workout Tuesday

    Tuesday , 2/19/2019 CF Workout

    Warmup - 2 min airbike; 2x{5 ring rows, 7 pushups, 9 hollow rock}, barbell warmup

    Strength - Power Clean - 135/3, 165/3, 185/3, 205/3, 225/3, 245/1+f
    //LOL. Really super rusty.

    Conditioning -
    2x{6 pullups, 12 thrusters 75#, 18 box jumps}
    2x{4 C2B pullups, 8 thrusters 95#, 12 box jumps}
    2x{2 Bar MU, 4 thrusters 115#, 8 box jumps}
    7:13

    Updated February 21st, 2019 at 08:52 AM by JPEnge

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  17. 2/18/19 Workout

    by , February 18th, 2019 at 08:41 AM (Swimming Through Jello)
    Monday, 2/18/2019 Pool Workout

    200 fr
    200 k
    200 st
    200 6-3-6 dr

    2x{4x50 dr/sprint :50
    3x100 flutter kick 25 mod/50 fast/25 mod @ next top or bottom
    8x25 flutter kick long UW :40}

    6x75 pull 1:20 br3,5,7,5 rotate (held :44, somehow)

    4x50 flutter kick w/board ALL OUT 1:10

    150 ez

    16x25 VS :30 IMO

    200 warmdown

    3600y

    Shorter but good push for the legs!
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  18. 2/17/19 Workout

    by , February 17th, 2019 at 03:40 PM (Swimming Through Jello)
    Sunday, 2/17/2019 Garage Weights

    Last week of hard work and then Sectionals taper. Moved up five more pounds on squats. Probably one more squat session after this one.

    Back Squat - 45/5, 135/3, 185/3, 225/3, 255/3, 295/3, 280/5, 265/7, 250/10

    Shoulder Press - 45/5, 75/5, 95/5, 115/5,5,5

    Hang Power Snatch - 95/3, 125/3, 145/3,3,3
    Hang Power Clean + Power Jerk - 145/3,3,3
    //Just some speed/power work.
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  19. 2/16/19 Workout

    by , February 16th, 2019 at 12:07 PM (Swimming Through Jello)
    Saturday, 2/16/2019 Pool Workout

    Swimming with the National group kids again!

    6x100 1:30 75 sw/25 k
    8x75 1:10 50 dr/25 b
    10x50 :50 - 2 rounds increasing UDK distance

    3x{200 IM (rd 1/3 - k 3:40, rd 2 - dr 3:10
    2x100 IM (rd 1/3 - dr 1:30, rd 2 - k 1:40
    4x50 IMO (rd 1/3 - k fast 1:00, rd 2 - dr :50}
    All fly/fr k w/board 6 UDK

    5x{25 fast :30
    25 EZ :30
    50 fast 1:00
    25 EZ :30
    75 fast 1:30
    50 EZ 2:00}
    IMO+fr

    100 EZ

    3x50 relay starts/swim ins

    100 warmdown

    5100y

    Updated February 17th, 2019 at 11:11 AM by JPEnge

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  20. 2/14/19 Workout

    by , February 14th, 2019 at 08:43 AM (Swimming Through Jello)
    Thursday, 2/14/2019 Pool Workout

    Facilities just can't figure out how to get this pool a consistent temperature. Hot today. Not sauna, but not conducive to fast swimming... Good effort though.

    3x{100 fr 1:25
    100 IM 1:35
    100 bk/dr 1:45
    100 k 1:55}

    16x75 1:25 - o-st DPS/fr/st build, e-fr/st fast/fr
    IMO x2

    5x200 3:15
    1 - 150 cruise/50 fr fast
    2 - 100 cruise/50 br fast/50 cruise
    3 - 50 cruise/50 back fast/100 cruise
    4 - 50 fly fast/150 cruise
    masters minute
    5 - 200 IM fast (2:12)

    6x50 dr/sw EZ 1:00

    8x25 :30 3,2,1,0 breaths fr/fl

    100 EZ

    4000y

    CF workout tomorrow looks dumb too (150 assault bike calories for the conditioning?!) so I'll take my rest day tomorrow, hit Saturday morning practice with the Sectional kids and squat/press Sunday.
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